Can You Eat Your Way to Better Skin?

We’ve slathered, scrubbed, and serumed our way to better skin for years. But lately, a new philosophy has taken hold: maybe the real secret to a glowing complexion isn’t on your bathroom shelf — it’s on your plate. Social media is bursting with skin-food fixes, from collagen smoothies to anti-acne diets, but can what you eat really show up on your face?

This is where Flush GBI steps in. By supporting detoxification at the gut, bowel, and intestinal level, Flush GBI helps create the foundation for clear, vibrant skin. A healthy gut doesn’t just affect digestion — it influences inflammation, nutrient absorption, and even how your skin looks and feels.

How does diet influence healthy skin?

“Our skin relies on nutrients from the food we eat for it to function properly,” explains Dr Thivi Maruthappu, a consultant dermatologist and nutritionist. That’s because skin is an organ. In the same way that our muscles, brain, and heart benefit from the macro- and micronutrients we eat, skin requires energy and nutrients to fight bacteria, regulate inflammation, and rebuild new cells.

In 2021, the journal Nutrients published a review of the research into the role of diet on skin health. It found that “in the most reliable studies, intervention with a nutrient supplement or general foods was associated with improved measures of skin elasticity, facial wrinkling, roughness, and color.”

When combined with cleansing products like Flush GBI, which helps eliminate built-up toxins from the gut, these nutrients can be more effectively absorbed and put to work where your body needs them most.

Eat the rainbow

When it comes to the best diet for skin, variety matters. A diet filled with different colored fruits and vegetables ensures your body is topped up on essential micronutrients. For example, orange foods are rich in carotenoids (a type of vitamin A), while green vegetables provide chlorophyll, magnesium, and antioxidants.

“These foods also contain polyphenols, which fight free radical damage in the skin to prevent the signs of premature aging,” adds Dr Maruthappu.

Low GI diet

A diet with a low glycemic index (GI) is also important for managing skin concerns. A 2021 review in Healthcare reported that a high-GI diet is linked to higher sebum (oil) production, which contributes to acne. High-GI foods spike blood sugar, increase insulin, and stimulate excess sebum.

By regulating blood sugar with balanced meals — and supporting gut health with Flush GBI — you may help reduce inflammatory triggers that affect both digestion and skin.

Is diet enough for better skin?

Adding more nutrients through supplements or salads isn’t always the answer. “Although we need a broad range of nutrients for our skin to function well, there aren’t many situations where having more than recommended amounts is beneficial,” says Dr Maruthappu.

Essentially, it only helps to top up if you’re deficient in the first place. And if your digestive system isn’t functioning at its best, your body may not be able to absorb even the healthiest foods properly — another reason why gut cleansing with Flush GBI can complement a good diet.

Beyond nutrition

Skin health isn’t just about food. Genetics, weather, sun exposure, smoking, alcohol, and stress all influence complexion.

Research also shows:

Stress impacts hormone and immune function, affecting the skin barrier (Journal of the European Academy of Dermatology and Venereology).
Poor sleep has a greater negative impact on skin than diet alone (Tokyo University, 2017).

So while nutrition matters, a holistic approach — including detoxification, sleep, stress management, and hydration — is key.

Nutrients for healthy skin

Here are some of the top nutrients to prioritize:

Omega-3: Essential fatty acids keep skin supple and smooth. Found in oily fish, walnuts, chia, and flaxseed.
Vitamin C: Helps combat free radicals and supports collagen production. Found in strawberries, red peppers, blackcurrants, and broccoli.
Zinc: Maintains skin softness and helps heal wounds. Found in beans, chickpeas, nuts, and seeds.
Protein: Provides amino acids needed for collagen production. Found in tofu, tempeh, grains, nuts, and seeds.
Niacin (B3): Supports brighter, smoother skin. Found in fortified breads, peanuts, and bananas.

Key takeaways

Clear, glowing skin starts in the gut — and Flush GBI helps cleanse and reset the digestive system so nutrients can be better absorbed.
A balanced diet rich in colorful fruits, vegetables, proteins, and healthy fats supports overall skin health.
Lifestyle factors — stress, sleep, and hydration — are just as important as food.
No single product or diet will give you “perfect” skin, but combining good nutrition with gut cleansing and healthy routines can bring out your natural glow.